Strength
3x Max Effort Weighted/Banded Ring Dips OR Weighted Push-ups *Choose weight/band that will limit you to 8-12 reps
Conditioning
12 Min AMRAP
12 Behind the Neck BB Box Step-ups (115/75lb), 20/18″
12 HR Push-ups
12 Toes To Bar
—Rest 5 min
4 x 30sec ALL OUT Sprints on the Air Dyne (Rest 90 sec between efforts)
WOD Notes: 30% of your 1RM Back Squat should be used for the step-ups.
Reminder: Open WOD 13.2 will be performed this Saturday at CFRage and will be very similar to how 13.1 was done. Schedule will be released on the blog Thursday night. You may do it another day if you can’t make it in Saturday, but you must find a judge if you’re a registered athlete.
Jen working hard on the step-ups!
Melanie at full extension on the box!